The following list of habits is in-part from Dr. John Berardi of Precision Nutrition. If you’re from Bozeman and are interested in a great way to eat healthy in and combine nutrition and exercise to meet your goals check out the Precision Nutrition System, it’s what we use.
You don’t have to follow a strict “diet” to meet your goals. You do have to follow some simple rules and principles. Most importantly knowing:
- When to eat
- What to eat
- How Much to eat
Follow these 10 habits and you will be well on your way to success this year.
Habit 1: Eat every 2-4 hours.
Don’t just go for the 3 meals a day with random snacks in between. You need to be feeding your body every 2-4 hours depending on your activity levels. If you are combining work-outs in your daily routine you need to be eating more. If you are just working on your nutrition and not changing your physical activity you can lean more toward the 4 hours. Don’t get so caught up in when you are eating. For example eating before bed or eating before exercise. As long as your body is getting healthy nutrients every 2-4 hours you don’t have to worry so much about when you are eating. To make this easier we replace meals with UltraMeal – Medical Meal Replacement for 2 of the 5 or 6 meals you will be eating in a day. UltraMeal is designed for those who want to curb appetite and improve body composition…. and it tastes great.
Habit #2: Eat complete, lean protein with every meal.
For women get 20-30 grams of protein per meal and for men get 40-60 grams per meal. For each palm sized portion you can expect to be getting 20-30 grams. Remember that this is for every meal you are eating every 2-4 hours not just your main 3 meals, supplementation really helps here.
Habit #3: Eat vegetables with each meal.
You will need to eat 2 servings of fruits & vegetables with each meal. 1 serving as roughly 1/2 cup. Fruits and vegetables contain important antioxidants and help maintain blood alkalinity. These can be replaced with a product like Dynamic Greens or something similar a few meals a day. If you get the Dynamic Greens brand I recommend the strawberry and kiwi or the natural berry flavors. Avoid the Chocolate flavor, in my opinion.
Habit #4: If fat loss is your goal, eat veggies and fruits with any meal; “other carbs” only after exercise.
You have to earn high carb meals like bread, pasta, rice, or sweets. Only eat the high carbs after your exercise sessions. This strategy is very effective at kick-starting fat loss in people with stubborn body fat stores.
Habit #5: Eat Healthy Fats Daily
About 30% of daily calories should be from fat. The kicker is that you want these to be balanced with 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated fats. Just focus on adding monounsaturated fats like the fats from avocado or extra virgin olive oil and polyunsaturated fat from fish oil supplementation, Wellness WORx uses Metagenics brand fish oil supplements for the Total Body Solution Program. Your fat intake should balance itself out when you combine this with following the other 9 habits.
Print this out and get started learning these and putting them into practice. I promise you will be happy with how easy it is to learn and do in your daily routine. If you haven’t done so already come in and get your Fish Oil, Dynamic Greens and your UltraMeal. These supplements are so valuable to your success in implementing these strategies and sticking to them.